135 min
Warm up for 20 min

1.BCTB
- BFLY x 30
- BCTB x 25

2.WL
A. High-hang snatch 4x2
x70-75 % / "2 reps in the tank"
New set every 3 minutes
- 42.5 kg

B. Snatch pull with 3 s. first pull
4x4x85 % of your 1 RM snatch
Rest 2 min between sets
- 47.5 kg

C. Snatch balance 3x2
"2 reps in the tank"
New set every 2 minutes
- 35 37.5 40 kg

3.Accessory
3 rounds of 40 s. on, 20 s. off:
1. HC headbug - 5 kg, 12 reps
2. SL hip thrust w/DB - 15 lbs, 8+8
3. Heavy double KB front rack walk or D-ball carry walk - 2 x 16 kg